Best Vitamins to Boost Your Immune System

Disclaimer: Results are not guaranteed*** and may vary from person to person***.

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Most of the time, the immune system does its job to keep us healthy. However, the system sometimes fails to defend, and this can result in illness, infection, or diseases. This is where the body then needs reinforcements in the form of vitamins and other immune-boosting nutrients. And in this article, we will detail the best vitamins for immune system health.

Your immune system contains tissues, antibodies, white blood cells, chemicals, and all the organs of the lymphatic system, which work together to protect you. They form your first line of defense against invaders such as microorganisms and germs. Interestingly enough, about 80% of the immune system is found your digestive system; therefore, when gut bacteria are balanced, so is the immune system.

Read on to learn what vitamins work together with your microbiome for a strong and healthy immune system.

Best Vitamins for Immune System Health

A lack of adequate nutrition is one of the key components of a compromised immune system. Fortunately, vitamins have properties that help protect the immune system and fight against disease, illness, and infection. It is possible to get vitamins from foods in the diet, as well as from supplements.

Some vitamins have more immune-protecting power than others do. The best vitamins for immune system health featured in this section include vitamin C, vitamin B6, vitamin E, vitamin D3, vitamin A, vitamin B9 (folate or folic acid), and vitamin K.

Each vitamin will also feature a table that details the recommended daily allowance for that particular vitamin.

1. Vitamin C

Vitamin C (ascorbic acid) is one of the biggest immune boosters. It is a water-soluble, antioxidant vitamin that plays a vital role in individuals with a weakened immune system due to stress.

A sufficient vitamin C intake could help you fight off viruses, colds, and other complications like lung infections and pneumonia. Conversely, a weak immune system due to vitamin C deficiency might make any infection more severe, and this is even worse among older adults.

Several cells in the immune system can accumulate vitamin C, including T cells and phagocytes. As more immune cells take in vitamin C, this leads to an increase in directed movement to the infection location and increased proliferation of lymphocytes and other immune cells.

The increase of vitamin C also promotes a spike in production of immune-boosting proteins with cell proliferation. This forms a network that leads to a strong immune system. As an antioxidant, vitamin C is also thought to neutralize free radicals that may otherwise damage cells.

According to the Institute of Medicine at the National Academy of Sciences, the following is the recommended dietary allowance (RDA) for vitamin C daily:

Age

Male

Female

Pregnancy

Lactation

0-6 months

40 mg

40 mg

–

–

7-12 months

50 mg

50 mg

–

–

1-3 years

15 mg

15 mg

–

–

4-8 years

25 mg

25 mg

–

–

9-13 years

45 mg

45 mg

–

–

14-18 years

75 mg

65 mg

80 mg

115 mg

19+ years

90 mg

75 mg

85 mg

120 mg

Smokers require 35 mg per day more of vitamin C than non-smokers.

2. Vitamin B6

Vitamin B6 (pyridoxine) is a B-complex vitamin that plays a critical role in energy levels and immunity. A vitamin B6 deficiency will also lead to fatigue, low energy, and chronic pain. Research shows that large doses of vitamin B6 supplementation (50 mg or 100 mg daily) can increase immune response in critically ill patients.

Adequate vitamin B6 intake is especially vital for an optimal immune system, especially in the elderly. Chronic inflammation will also trigger tryptophan degradation and may trigger pyridoxal 5’-phosphate (PLP) loss, which increases the requirement of vitamin B6.

According to the Institute of Medicine at the National Academy of Sciences, the following is the recommended dietary allowance (RDA) for vitamin B6 per day:

Age

Male

Female

Pregnancy

Lactation

0-6 months

100 mcg

100 mcg

–

–

7-12 months

300 mcg

300 mcg

–

–

1-3 years

500 mcg

500 mcg

–

–

4-8 years

600 mcg

600 mcg

–

–

9-13 years

1.0 mg

1.0 mg

–

–

14-18 years

1.3 mg

1.2 mg

1.9 mg

2.0 mg

19-50 years

1.3 mg

1.3 mg

1.9 mg

2.0 mg

51+ years

1.7 mg

1.5 mg

–

–

3. Vitamin E

Research shows that low vitamin E levels are linked with digestive problems, including poor nutrient absorption in the digestive tract. This leads to all sorts of immune issues, including damaged skin, hormonal problems, eye disorders, nerve and muscle damage, and inflammation.

On the other hand, vitamin E from food and supplementation can help induce higher differentiation of immature T cells in the thymus that leads to improved immunity, especially in the elderly.

According to the Institute of Medicine at the National Academy of Sciences, the following is the recommended dietary allowance (RDA) for vitamin E daily:

Age

Male

Female

Pregnancy

Lactation

0-6 months

4 mg (6 IU)

4 mg (6 IU)

–

–

7-12 months

5 mg (7.5 IU)

5 mg (7.5 IU)

–

–

1-3 years

6 mg (9 IU)

6 mg (9 IU)

–

–

4-8 years

7 mg (10.4 IU)

7 mg (10.4 IU)

–

–

9-13 years

11 mg (16.4 IU)

11 mg (16.4 IU)

–

–

14-18 years

15 mg (22.4 IU)

15 mg (22.4 IU)

15 mg (22.4 IU)

19 mg (28.4 IU)

19+ years

15 mg (22.4 IU)

15 mg (22.4 IU)

15 mg (22.4 IU)

19 mg (28.4 IU)

4. Vitamin D3

Vitamin D3 (cholecalciferol) is a fat-soluble vitamin found in food and supplements. Vitamin D is among the best vitamins for immune system health since it can help reduce inflammation; fight bacteria and viruses; and regulate differentiation, cell proliferation, and cell death.

As a result, an adequate vitamin D intake could potentially help fight the common cold, flu, and autoimmune disorders like multiple sclerosis and rheumatoid arthritis.

How else can vitamin D boost immune health? Vitamin D is sent to immune cells that contain vitamin D receptors. Macrophages are specific immune cells that recognize lipopolysaccharides (LPS) through Toll-like receptors (TLRs). When these receptors bind with LPS, this leads to vitamin D3 helping in the transcription process of proteins that later destroy pathogenic cells.

According to the Institute of Medicine at the National Academy of Sciences, the following is the recommended dietary allowance (RDA) for vitamin D3 daily:

Age

Male

Female

Pregnancy

Lactation

0-12 months

10 mcg (400 IU)

10 mcg (400 IU)

–

–

1-13 years

15 mcg (600 IU)

15 mcg (600 IU)

–

–

14-18 years

15 mcg (600 IU)

15 mcg (600 IU)

15 mcg (600 IU)

15 mcg (600 IU)

19-70 years

15 mcg (600 IU)

15 mcg (600 IU)

15 mcg (600 IU)

15 mcg (600 IU)

71 years and older

20 mcg (800 IU)

20 mcg (800 IU)

–

–

5. Vitamin A

Vitamin A (retinol and beta-carotene) is a fat-soluble vitamin and powerful antioxidant that plays a vital role in enhancing immune system function. Genes involved in immune response are regulated by vitamin A, which is needed for fighting illnesses like the common cold or flu, and more serious conditions like autoimmune diseases and cancer.

A vitamin A deficiency leads to respiratory infections, premature skin damage, and digestive issues. Insufficient intake will also impair immunity by diminishing the function of immune cells like natural killer cells, macrophages, and neutrophils.

Vitamin A deficiency also diminishes antibody-mediated responses directed from both T-helper (Th) cells since vitamin A plays a role in the development of both Th cells and B cells.

According to the Institute of Medicine at the National Academy of Sciences, the following is the recommended dietary allowance (RDA) for vitamin A per day:

Folate also promotes proper production and function of white blood cells. Research shows that folate increases T cell distribution and cell division to increase immunity. T cells are lymphocytes that play a major role in immunity.

According to the Institute of Medicine at the National Academy of Sciences, the following is the recommended dietary allowance (RDA) for vitamin B9 (folate) daily:

Age

Male

Female

Pregnancy

Lactation

0-6 months

65 mcg

65 mcg

7-12 months

80 mcg

80 mcg

1-3 years

150 mcg

150 mcg

4-8 years

200 mcg

200 mcg

–

–

9-13 years

300 mcg

300 mcg

–

–

14+ years

400 mcg

400 mcg

600 mcg

500 mcg

7. Vitamin K

Vitamin K is an essential fat-soluble vitamin involved in heart and bone health; however, it is also among the best vitamins for immune system health. The vitamin K that we absorb from our diet is related to intestinal bacteria; therefore, our current vitamin K levels depend greatly on our digestive health.

A vitamin K deficiency can lead to IBS, inflammatory bowel disease, leaky gut syndrome, and other intestinal problems. Other conditions that prevent the body from absorbing vitamin K include liver disease, gallbladder disease, celiac disease, and gluten sensitivity.

According to the Institute of Medicine at the National Academy of Sciences, the following is the recommended dietary allowance (RDA) for vitamin K daily:

Age

Male

Female

Pregnancy

Lactation

0-6 months

2.0 mcg

2.0 mcg

7-12 months

2.5 mcg

2.5 mcg

–

–

1-3 years

30 mcg

30 mcg

–

–

4-8 years

55 mcg

55 mcg

–

–

9-13 years

60 mcg

60 mcg

–

–

14-18 years

75 mcg

75 mcg

75 mcg

75 mcg

19+ years

120 mcg

90 mcg

90 mcg

90 mcg

Vitamin-Rich Foods to Boost Immune System

The following is a quick and easy chart with some of the better food sources of the best vitamins for immune system health we’ve mentioned above, including vitamin A, vitamin B6, vitamin B9 (folate), vitamin C, vitamin D3, vitamin E, and vitamin K.

Supplements containing these vitamins are often sold in doses that exceed the recommended daily allowances. As a result, a diet of whole foods is a better way to get your vitamins to boost your immunity.

Final Thoughts on Vitamins for Immune System Health

This article featured seven of the best vitamins for immune system health, including vitamin A, vitamin B6, vitamin B9, vitamin C, vitamin D3, vitamin E, and vitamin K. We also explained how each vitamin benefits the immune system, as well as which foods are rich in each vitamin. A vitamin-rich diet will be heavy in vegetables, fruits, and other whole foods.

When you do supplement with vitamins, it is best to choose a high-quality product made from real food sources and free from fillers or toxins. High-quality vitamin supplements are made in a process that allows that body to recognize the vitamins, and this gives you the most immune benefits.

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Disclaimer: The information contained herein is for information purposes only and is not to be construed as a diagnosis, treatment, preventive, or cure for any disease, disorder, or abnormal physical state, nor should it be considered a substitute for medical care from your doctor. On any matter relating to your health or well-being—and prior to undertaking any health-related activity—consult an appropriate health professional. The opinions herein are exactly that, they are the opinions of the author. Doctors Health Press and its employees are not responsible for medically unsupervised activities that could be harmful to your health. Results are not guaranteed*** and may vary from person to person***. All of the Doctors Health Press publications come with a 100% satisfaction guarantee. If you’re not satisfied with your newsletter, you can simply cancel your subscription and receive a pro-rated refund on all undelivered issues. For our books and special reports, we will give you a full refund of your purchase price within 30 days of your order. We pride ourselves on excellent customer service.

Disclaimer: The information contained herein is for information purposes only and is not to be construed as a diagnosis, treatment, preventive, or cure for any disease, disorder, or abnormal physical state, nor should it be considered a substitute for medical care from your doctor. On any matter relating to your health or well-being—and prior to undertaking any health-related activity—consult an appropriate health professional. The opinions herein are exactly that, they are the opinions of the author. Doctors Health Press and its employees are not responsible for medically unsupervised activities that could be harmful to your health. Results are not guaranteed*** and may vary from person to person***. All of the Doctors Health Press publications come with a 100% satisfaction guarantee. If you’re not satisfied with your newsletter, you can simply cancel your subscription and receive a pro-rated refund on all undelivered issues. For our books and special reports, we will give you a full refund of your purchase price within 30 days of your order. We pride ourselves on excellent customer service.